335lbs off a deficit!!! Congrats on the PR @amrap.alex
Posting this for progression mostly ‼️ I’ve been doing only dumbbell or kettleball deadlifts up until now but I finally got over my nervousness & was able to do barbell deadlifts today 😊 Gotta work on form a lil more & also my back is literally killing me from only 3 sets sosososos 😩
4/19/19•25lbs on each side
Today’s glute day was all about maximizing compound exercises so that they hit my butt muscles more. And omg it was 🙌🔥 What I found for the first 2 exercises is that tying the resistance band to the kettle bell made my glutes work so much harder because I had something pulling them back and forcing me to put in more effort as I thrusted my hips forward. Seriously 10/10 recommend trying these. Third exercise was a classic hip thrust (because I prefer not to mess too much with the best 💁🏼♀️). And last exercise was an elevated hip thrust done on a smith machine (which allows me to put more weight). And dangg that hit my under glutes in a way I never felt before.
240kg (528lbs). Hook Grip. 💃🏼
First of all I wanna apologise to the gym and the members who were pumping iron when I dropped that, really didn’t mean to but I lost my grip at the last second. Second, here’s the result of that poll. Strength was there (just about), grip gave out hence the 0.5s lockout but we go again. Let’s go eat together.
Was having a garbage day on tues with back squats but I can always count on deadlifts! A fairly easy 92kg sesh
Have to break in this new belt for comfort, but so far, so good. 4x6 high-bar squats at 190lbs followed by 2x4 and an AMRAP at 112.5kg for dead’s. I hit 8 for the AMRAP (first video) so looks like I’ll be upping my training max a lil bit next week 💪🏼
Now it’s time for some PT on my low back (not lifting related for the people who have already given me shit about this 🙄), and then I teach some paddle board yoga this afternoon. Definitely going to sneak in an açaí bowl between PT+yoga 😬😇
COMPOUND VS ISOLATION EXERCISES (READ MORE 👉🏾) By @JoeActivated
VERY simple concept here. 80% of your gains will come from compound exercises. What are compound exercises?
Compound exercises are movements that train more than one muscle group at one time. For example, in a Dead Lift, your legs are the primary muscles being used. However, we forget that our forearms (gripping the bar), back (last part on pull) traps (balance), core and a bunch of other muscles are engaged.
You’re essentially getting a bigger bang for your buck in one work out.
What are isolation exercises? They train one muscle group. For example, hamstring curls (machine) train one muscle group. Which muscle? You guessed it, the hamstrings. Is it wrong to only do compound exercises or only do isolation exercises? Yes. Why?
If we only focus on only compound movements for example, and we’re a beginner at the gym, we may have some muscle groups that aren’t strong enough to support the entire movement. For example, if you’re wanting to a compound back exercise (pull-ups) and your grip strength isn’t to par, you’re going to have trouble completing the movement. That’s why it’s also good to have some isolation exercises in your regime to really target a single muscle or a lagging body part. You’re only as strong as your weakest muscle in any exercise. - #regrann
Started the day with a 8km walk just enjoying the spring weather and this afternoon I got to the gym again.
Soon I'm back at stable 130kg bechpresses again💪🏾 Feet up benchpress
10 reps, 30sec rest, 3 reps, 30sec rest, 3 reps 90kg
3min rest and the same with 82.5kg but I only managed 2 reps last set just as last week🤦🏾♂️
I’ve been working hard. The calluses from a bajillion deadlifts are coming in nicely and I feel really strong hitting multiple PRs this week. ⠀
That’s just this week. If we are keeping it real, and we always are, hard work doesn’t always look like this. ⠀
Sure, sometimes it’s a dope shoulder boulder pop. Sometimes it’s just getting out of bed. Other times it’s hitting my macros every day for a week. And then it’s having the motivation to even brush my hair. ⠀
Sometimes it’s my depression or anxiety taking control and sometimes it’s just day-to-day life. ⠀
What’s important is that I’ve learned to celebrate even the smallest of wins. Those little “hard works” ya know?⠀
⭐️ Gold Star ⭐️ for me for taking a shower! ⠀
⭐️ Gold Star ⭐️ for killin’ it at the gym. ⠀
⭐️ Gold Star ⭐️ for putting a load of laundry in the wash (even though you forgot about it and had to wash it again. And again.) ⠀
Push yourself, you’re capable of so much. But also be gentle and forgiving. Life is tough, girl. You deserve some grace. You deserve ⭐️ Gold Stars ⭐️ ⠀
⭐️⭐️⭐️⭐️⭐️<— Those are for you btw
I'm baaaacccckkkkk........ Well, sort of.
I am not officially back to work until Tuesday, but I am now working my way through my Facebook messages, texts and emails. So if you would like to arrange an appointment please get in contact.
However, please note that I am extremely busy, meaning that my diary is pretty full for the next 2/3 weeks, especially in the evenings.
Yeah buddy, pause squat Friday. @juniormagana thinks I should be going lower, keeps complaining about my half reps 😉😂 335x, 345x4, 355x4. Followed by adductor planks 3 sets of 20ish second holds and band opposed dead bugs, 3 sets of 12